Tuesday, 5/22/12

21 May

CONDITIONING with Tim at 630am (1/2 hour class)
HYBRID OLY with Erin at 7-9am and with Jim at 530-730pm
ADVANCED OLY with Jim at 9-11am and 730pm-930pm
CROGA with Tim at 730pm

DO IT – SAVE SUMMER CAMP by SIGNING UP! – also, if you wanna be in pics on Trapdoor Athletics running the steps of the PHILA museum of Art – stop by there around 715pm!

SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 3 minutes.
MOBILITY: Band Pec Stretch, 1 minute each side.
SKILL WORK: Tripod to Headstand to HSPU (if possible – use a band to assist if needed). Teach for 2 minutes, practice for about 10 minutes.
DYNAMIC WARM-UP: Single Arm Ring Row Tabata (switch arms at every interval)
STRENGTH: Press, up to a peak of 2.
METABOLIC CONDITIONING: 21-15-9 reps of: Handstand Push-ups alternated with Chest to Bar Pull-ups

*the C2B may be kipped.

*If 45 reps of HSPU is going to take you approximately forever you may use, partial ROM, band assistance, regular pushups, and/or any other form of assistance for push-ups.

*There is a mandatory 12 minute cap on this workout – PEAK WEEK is NEXT WEEK!


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